I reversed osteoporosis without drugs

I had been taking many herbal and vitamin supplements- all well researched and considered extremely safe. I listened to a cardiologist on Doctor Radio that said that taking any supplements was a bad idea-get all you need from food. His explanation was that supplements are not USDA regulated. I am experimenting with taking no supplements. Any thoughts?

@janflute, I agree with your doctor.

I, too, would like to stop taking my supplements and get all my nutrients from food but in reality (for me) I'm not sure I'd meet the daily minimum requirements. Currently my calcium intake is sufficient- 470 mg in 8 oz soy milk every morning, 300 mg in multi, 400 mg in 2 Citracal Petites. I could drop the Citracal and just have another glass of soy but I never really get around to that second glass of soy milk. Where I'm having an issue is with getting enough protein every day. I'm thinking of using a protein powder (which I never tried before) to boost protein intake. I eat meat and fish occasionally so I can't really calculate that into my daily protein count.

You are correct about supplements not being FDA regulated, however, there are some certifications that hold a lot of weight as far as the quality of supplements: USP, NSF, and CL. I joined Consumer Labs (CL) and it has been worth every penny with all the in-depth testing and reporting on various supplements. I currently use Thorne, Pure Encapsulations, and Citracal Petites based on their recommendations.

I also improved my bone density. At 58F, in May 2023 osteopenia of spine at -1.5, Left hip -1.8 and Left femural neck -2.7. July 2024 I repeated DEXA and my spine was -.2, Left hip remained the same at -1.8 and Left femural neck went down to -2.0. In the past I tried 2 pills of Fosamax but it gave me GERD (have history of GERD). Endocrinologist wanted me to take Reclast but after reading the side effects, I declined. I started dieting, supplementing, exercising (weight bearing, wearing a weighted vest, jump roping) and making sure I get adequate sleep. There IS hope for those who refuse to take the medications.

@nialab your scores are pretty good and you don't have osteoporosis except for femoral neck where it is mild (and my reports say not to rely on femoral neck to measure changes). Many doctors are not medicating patients in your situation. I think you may be better off with a holistic approach for now, depending on your FRAX score.

That said, my main reason for participating in the forum is to encourage those with more severe osteoporosis to try medications- bone builders first- so they don't end up like me with several spinal fractures!

I, too, would like to stop taking my supplements and get all my nutrients from food but in reality (for me) I'm not sure I'd meet the daily minimum requirements. Currently my calcium intake is sufficient- 470 mg in 8 oz soy milk every morning, 300 mg in multi, 400 mg in 2 Citracal Petites. I could drop the Citracal and just have another glass of soy but I never really get around to that second glass of soy milk. Where I'm having an issue is with getting enough protein every day. I'm thinking of using a protein powder (which I never tried before) to boost protein intake. I eat meat and fish occasionally so I can't really calculate that into my daily protein count.

You are correct about supplements not being FDA regulated, however, there are some certifications that hold a lot of weight as far as the quality of supplements: USP, NSF, and CL. I joined Consumer Labs (CL) and it has been worth every penny with all the in-depth testing and reporting on various supplements. I currently use Thorne, Pure Encapsulations, and Citracal Petites based on their recommendations.

I take D3, MK-4, MK-7, Magnesium. I upped my calcium intake with food and my calcium was in a good ranger according to a blood test. I'm sure others will weigh in.

As far as protein goes, the daily recommendation is 0.4 grams per pound of body weight. So, if you're a 140-lb. woman, you need about 60 grams of protein per day. Found this online:

What are some high-protein foods that can help me reach 60 grams of protein in one meal?
Some high-protein foods that can help you reach 60 grams of protein in one meal include chicken breast, turkey, lean beef, fish, tofu, tempeh, Greek yogurt, cottage cheese, eggs, lentils, and quinoa.

How can I incorporate protein-rich vegetables into a meal to reach 60 grams of protein?
You can incorporate protein-rich vegetables such as spinach, broccoli, Brussels sprouts, and edamame into your meal. These vegetables can be added to salads, stir-fries, or omelets to boost the protein content of your meal.

What are some meal ideas that can provide 60 grams of protein?
Some meal ideas that can provide 60 grams of protein include grilled chicken breast with quinoa and steamed vegetables, a tofu stir-fry with edamame and brown rice, or a turkey and spinach omelet with a side of Greek yogurt.

How can I increase the protein content of my smoothie to reach 60 grams of protein?
To increase the protein content of your smoothie, you can add ingredients such as protein powder, Greek yogurt, silken tofu, or nut butter. These additions can help you reach the 60-gram protein goal in one meal.

Are there any protein-packed snacks that can help me reach 60 grams of protein in one meal?
Yes, there are protein-packed snacks that can help you reach 60 grams of protein in one meal. Some examples include protein bars, jerky, hard-boiled eggs, cottage cheese, and Greek yogurt. These snacks can be incorporated into your meal to boost the overall protein intake.

@babs10 The recommended protein intake of 0.4 grams per pound of body weight is the official word that is now thought by many to be way too low. Here's a typical quote " The current data suggests that physically active individuals should consume 1.2 to 2.0 grams per kilogram of body weight (0.5 to 0.9 grams per pound of bodyweight) regardless if the individual is a strength or endurance athlete. The upper end of that protein intake is recommended for individuals during periods of higher training frequency and greater intensity and during periods of calorie restriction to maintain muscle mass. "
So we are not exactly strength or endurance athletes but on this group many of us are exercising a lot and trying to increase bone mass and muscle mass and avoid sarcopenia. Protein is essential for that. There are individual differences of course - I for unknown reasons need a huge amount of protein to function in a normal manner.
I suggest Donald Layman as someone with great credentials to listen to on protein. Lots of interviews on youtube and he has a website I believe.